How much protein do I need per day?

It depends on activity: roughly 0.8–1.0 g/kg for sedentary adults, 1.2–1.6 g/kg if active, and 1.6–2.2 g/kg for athletes or those building muscle. This tool shows the range for your weight.

Should I split protein across meals?

Spreading intake across ~3–4 meals (about 20–40 g each) supports muscle protein synthesis better than one large serving. The 'per meal' output assumes four meals.

Protein Intake Calculator

Free protein intake calculator. Enter your weight and activity level to get a recommended daily protein target in grams, the healthy range, and a per-meal figure based on grams of protein per kilogram of body weight.

Estimate your daily protein target from body weight and activity.

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